When I refer back to what worked best for me in college, I always seem to glean some “new” information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.

Specificity tells us we become best at the things we do most often, but accommodation tells us that we become stale from the things we do most often. What’s the answer?

How does this system translate to someone that just wants a bigger set of guns? Incredibly well, actually, due to the fact you will spend the bulk of your training sessions performing hypertrophy work to bring up primary movers.

There are no special mystery exercises that only the best of the best know.